Tea for Your Health Sorting Fact from Fiction

Hosted by Garrett Johnson (Me)

What is “tea”?

•any infusions prepared from the leaves, f lowers, etc., of other plants, and used as beverages or medicines.

True “tea” – the leaves of the plant camellia sinensis

Tisane (ti·sane) – all other herbal teas or plants that are not camellia sinensis

How is it made?

Definitions of tea processing stages: •Withering

•The moment a tea leaf is plucked from the tea plant, it beg ins to wither or wilt. This makes the leaf pliable and able to be shaped or broken to beg in the oxidization process.

•Oxidization •The chemical reaction that takes place when oxygen reacts with the chemical structure of the leaf cells, resulting in creating aroma, f lavor, and browning. Example: cutting open an apple, where it beg ins to brown.

Definitions of tea processing stages: •Kill Green

•The process that halts the oxidation of the leaves. This is achieved by the tea master by slowly heating the leaves above 150 deg rees. Continuing the apple example, sliced apples do not brown when put into an oven, like in apple pie. This can be achieved by baking, pan-frying, or steaming. Tea can also be shaped during this stage.

•Aging/Curing •This can include ag ing, roasting, or bundling into tea “bricks” for storage. This stage also helps tea develop complex f lavors.

How is it made?

What’s so g reat about camellia sinensis? •Camellia sinensis is comprised of several unique chemicals and characteristics:

– Polyphenols – 30-40% of the tea leaf, which provides astringency (tongue-ting ling bitter taste). There are two main g roups of polyphenols:

• Flavoids – source of many health claims about tea, especially the mag ical buzzword: antioxidant! A component of f lavoids – f lavanols – especially epigallocatechin gallate (EGCG) is the focus of most studies concerning antioxidants.

– Amino Acids – g ives tea the umami taste (mouth-watering!). The most important amino acid, which makes camellia sinensis unique, is L-theanine.

– Enzymes – help during the oxidization & “kill g reen” processes in making different tea styles. Enzymes help heal and maintain cell structure.

– Pigments – g ive tea its color, both on the exterior and the brewed liquor. – Carbohydrates – create polyphenols and store energy for oxidization. – Alkaloids – natural combatant for insects and includes caff ine. Alkaloids make

up 2-5%of the tea leaf and the amount depends g reatly on terroir. – Minerals – basic elements like f lourine, manganese, nickel, etc. – Volatiles – hundreds of f lavor and aroma compounds

http://www.worldoftea.org/tea-chemistry/

Antioxidants & EGCG •Free radicals are molecules that have one or more unpaired electrons in their outer shell, looking to bond with other atoms or molecules.

•This means that free radicals are highly disruptive to biolog ical processes because they are “oxidising” or removing electrons and setting off chemical reactions. •Antioxidants, both added to the body and naturally produced, combat f ree radicals by combining with them, preventing other molecules from being hurt! •That being said, free radicals are essential in the body and too many antioxidants are not good for you. Like most things in the body, it’s a balancing act!

Antioxidants & Polyphenols •Okay, so why should I turn to tea for antioxidants? Tea contains the widest array of naturally produced antioxidants - Epicatechin (EC), Epigallocatechin (EGC), Epigallocatechin gallate (EGCG), Epicatechin gallate (ECG), Gallocatechin (GC). •EGCG is the subject of countless studies and is applied as a treatment to a wide variety of diseases such as cancer, HIV, auto-immune diseases, chronic fatigue syndrome, and other viral or inf lamatory diseases. The scientif ic community is still inconclusive as to whether EGCG actually contributes to disease prevention or relief. •On the tea bush, EGCG is used to protect leaves from UV damage. Therefore, tea that is shade-g rown, such as Japanese gyukuro, does not possess high amounts of EGCG. •Finally, tea is the only natural source which is abundant in EGCG!

http://www.thewhistlingkettle.com/blog/what-teas-have-the-highest-egcg/

Comparative Studies on the Hypolipidemic and Growth Suppressive Effects of Oolong, Black, Pu-erh, and Green Tea Leaves in Rats

Kuan-Li Kuo,†,‖, Meng-Shih Weng,‡,‖, Chun-Te Chiang,‡, Yao-Jen Tsai,†, Shoei-Yn Lin-Shiau,§ and, and Jen-Kun Lin*,‡

Journal of Agricultural and Food Chemistry 2005 53 (2), 480-489

Caffeine •In the past few years, tea has been catching on as an alternative to coffee. Consequentially, there are many myths about the caffeine content of tea and types of tea. Caffeine levels widely vary among tea types. Caffeine is highest based on the following conditions: • when the tea is derived from buds and young f irst leaf tips (thus

white tea and “tippy” black tea has a high caffeine level) • when the bush is v. assamica type rather than v. sinensis (can be

33% higher caffeine, thus African/Indian black tea tends to be higher than China black tea)

• when the bush is clonal rather than seedling (can be 100% higher caffeine, thus new plantings in Africa are higher than old seedling plantings in Asia),

• when the plant is g iven a lot of nitrogen fertilizer (as in Japan), and • during fast g rowing seasons.

http://chadao.blogspot.com/2008/02/caf feine-and-tea-myth-and-reality.html

Caffeine •Okay, that’s g reat and all, but am I supposed to check the varietal, or ensure that I’m having a clonal species? •The basic hierarchy, based on what I’ve researched is (8 oz. serving size):

– Black Tea: 23 - 110 mg Oolong Tea: 12 - 55 mg Green Tea: 8 - 36 mg White Tea: 6 – 25 mg

– Coffee: 65-115 mg

•In a study by Hicks et al., the dif fusion of caffeine from leaves to tea (steep time) was broken down as such:

– 30 seconds: 9% caffeine removal – 1 minute: 18% caffeine removal – 2 minutes: 34% caffeine removal – 3 minutes: 48% caffeine removal – 4 minutes: 60% caffeine removal – 5 minutes: 69% caffeine removal – 10 minutes: 92% caffeine removal – 15 minutes: 100% caffeine removal

L-Theanine, the Miracle Molecule! •In addition to caffeine, tea contains an amino acid called L-theanine. “Several studies from Japan and the UK have shown that consumption of 50mg of L-theanine increases alpha wave activity in the brain, with the maximum effect occurring about 80 minutes after consumption. This amount is equivalent to approximately three cups of tea. Alpha waves correspond to a relaxed-but-alert mental state, and believed to be an important part of selective attention (the ability to choose to pay attention to something and avoid distraction by other stimuli)” •L-theanine in tea produces a type of “mindful awareness” not evident in coffee. This is what prevents the 3pm “coffee crash.” •Due to the unique combination of L-theanine and caffeine found in tea, there are many reasons as to why this can be another alternative to coffee and soda, especially when looking for a jump-start to the day, or a way to maintain concentration for hours of coding and/or studying.

Dopamine & GABA •Theanine induces the release of both dopamine and a neurotransmitter called gamma-aminobutyric acid or GABA.

– Dopamine is responsible for the “tea high” euphoric feeling and elevates mood.

– GABA is a chemical which prevents over-excitement and provides relaxation.

•The Japanese orig inally “discovered” GABA tea and have long recognized the health benef its of it as a key source of GABA. In fact, it has almost become a staple part of the Japanese diet.

•GABA tea is made naturally by exposing the tea leaves to nitrogen – instead of oxygen – during the oxidation process. The result is a heavily oxidized oolong tea (approximately 70-80%) that has a pleasant, slightly sweet taste, almost more like a black tea f lavor than a regular oolong. That’s what you’re drinking right now!

•Unfortunately, while ingesting GABA is not a very effective method of increasing GABA levels in the brain, L-theanine causes the brain to produce more GABA itself.

L-Theanine, the Miracle Molecule! •So what teas have the most theanine & GABA?

– High theanine contents of high-mountain tea were observed in both g reen tea and oolong tea

– Raw (natural fermented) Pu-erh tea contained more theanine than ripe (wet fermented) Pu-erh tea

– GABA contents in normal teas were generally lower than that in GABA tea.

How to Brew Tea •Other than the tea itself & the processing, what other factors make a “good cup of tea”?

– Surface Area of Leaves – Chemical Properties of Water – Water Temperature – Infusion Time

•Surface Area: The rate of dissolution of the soluble components in tea leaves increases with the surface area of the leaves. Thus, a g round tea with f ine leaf particles will impart f lavor and color in water quicker than an unbroken, full-leaf tea. Adding more full-leaf tea increases overall surface area within the solvent and will also increase the rate of dissolution.

– Basically: Tea bags (“fannings” or “dust”) will dissolve quickly and allow for fewer steepings, while loose-leaf tea with a high tea-to-water ratio will allow many re-steepings and will not dissolve quickly.

http://www.worldoftea.org/engineers-guide-to-tea-preparation/

How to Brew Tea •Chemical Properties of Water: The pH level of drinking water should not be a huge concern when f inding a water source for your tea. A neutral pH is 7, water with a pH higher than 7 is considered basic or alkaline and will result in a darker tea infusion. Water with a pH lower than 7 is considered acidic and will result in a lighter tea infusion. •Good tasting water has a balance of minerals and a clean, even taste. Too high of a mineral content will make water taste tinny and metallic, too low and water tastes dull.

http://www.worldoftea.org/engineers-guide-to-tea-preparation/

How to Brew Tea •Water Temperature: a general rule of thumb is that teas that have a lower level of oxidation (g reen teas, yellow teas, white teas, oolong teas) inherently have a higher level of catechins (polyphenols that cause bitterness) and taste better when steeped with cooler water. Teas that have a higher level of oxidation (black teas, post-fermented/puerh teas) inherently have a lower level of catechins and taste better when steeped with hotter water. •Experiment with water temperature! Here’s my general guidelines:

– White: 175°F – Green: 155°F – Oolong: 185°F – Black: 200°F – Puerh: 212°F

http://www.worldoftea.org/engineers-guide-to-tea-preparation/

How to Brew Tea •Infusion Time: When steeping tea, be sure the tea leaves can f low freely through the water, this rules out tea bags, tiny tea infusion baskets, tea balls, etc. Ideally, pour water directly over the tea and then strain before drinking. •The optimal way to steep tea is through short, high leaf-to-water ratio steepings. •The recommended ways to brew are:

http://www.worldoftea.org/engineers-guide-to-tea-preparation/

Large Basket Infuser

Small Teapot Gaiwan Fancy Gadgets that allow tea to f loat freely

How to Brew Tea

•Hey! What about tea bags? They’re cheaper and more convenient than your fancy loose leaf!

– A low end tea costs you an average $3 an ounce, or 43 cents a serving. A hand picked tea can be resteeped 4-6 times, meaning that despite an average $8 an ounce price tag, it costs just 19 cents per serving.

– Fannings or dust in tea bags loses almost all of the health benef its mentioned on the label!

– Different tea styles are unable to make the translation to tea bag due to leaf size or the need to expand while steeping.

– Using a simple, dishwasher safe basket infuser offers the same ease of operation

http://www.worldoftea.org/engineers-guide-to-tea-preparation/

What Tea is Right For Me? •Prepare for oversimplif ication! There are thousands of tea styles based on the major tea types. Here is a generalization of the heath benef its of each type:

– White: • High caffeine due to being made of tea buds • Great for skin, and is included in many beauty products, by slowing the enzymatic break-

down of elastin and collagen, traits which accompany ag ing.

– Green: • High in L-theanine, moderate caffeine, and high polyphenol count • It is the most researched type of tea for cancer and heart disease

– Oolong: • Generally a low amount of caffeine, high in L-theanine, and polyphenols • It is a g reat balance between receiving the health benef its of tea without an overwhelming

amount of caffeine.

– Black: • Generally the highest caffeine (don’t drink on an empty stomach!), low in other benef icial

properties • High f luoride (healthy teeth!), good for digestive health • May contain high levels of heavy metals in low-quality samples

– Puerh: • Low caffeine, low polyphenol & L-theanine counts • Recommended as medicine in China for its assistance in digestion – g reat after-dinner tea!

Other Health Benef its of All Teas •Lower Blood Pressure: Studies show that tea can thin the blood and improve artery function. It helps lower high blood pressure and maintain a healthy one. By promoting strong and healthy blood vessels, white tea guards against the ravages of stroke. •Lower Cholesterol: Catechins, another g roup of antioxidants, have been found to reduce cholesterol, and white tea is teeming with them. Cholesterol is a special type of fat and is necessary for health. There is good cholesterol and bad cholesterol, and white tea increases the good while decreasing the bad. This helps prevent hardening of the arter ies and blockage of blood f low. •Heart Protection: By thinning the blood, lowering blood pressure, and reducing cholesterol, tea protects the heart and the entire circulatory system.

Other Health Benef its of All Teas •Stronger Bones: Studies have found that people who drank tea regularly had g reater bone density and strength than non-drinkers. •Antibacterial & Antiviral: Tea is a natural killer of bacteria and viruses. Healthy Teeth and Gums: Tea contains small amounts of f luoride and other nutrients which keeps the teeth strong and healthy. It also kills the bacteria which causes plaque, tooth decay, and bad breath. In fact, many toothpastes include ing redients derived from white tea. •Healthy Skin: Free radicals from staying out in the sun too long, stress, and a poor diet can damage the skin and cause it to prematurely age. By scaveng ing these free radicals, tea protects the skin and helps to reverse some of the damage. Tea is an ing redient in many lines of skincare products

www.shreveporttea.org All 10 Tea Series lectures are posted for free on the website! Want me to redo a particular Tea Series? No problem, either contact me and I’ll schedule a public 9-person event, or book

me for a private event!

Look for me setting up with Kern Has Coffee at the Texas Avenue Makers Fair on November 8th!

Thank you for coming! shreveportteaseries@gmail.com